How Much Fiber Is in Nectarines?

by Sara Ipatenco

A nectarine supplies about 1.5 grams of protein.

Nectarines are the juicy relatives of peaches, and they have a smooth skin rather than a fuzzy one. The fruits are also rich in certain nutrients such as fiber. You'll get a small dose of protein from a nectarine, as well as vitamin C and potassium. The sweet and tangy flavor of a nectarine complements many fruit recipes, but it pairs well with unexpected foods, too.

Fiber in Nectarines

A small nectarine supplies 2.2 grams of fiber, which is about 8 percent of the 25 grams women should aim for each day, and 6 percent of the 38 grams men need on a daily basis. A medium-sized nectarine provides 2.4 grams of fiber and a large nectarine delivers 2.7 grams.

Benefits of Fiber

You've probably heard that you should eat more fiber, but that's not always easy to do, especially if you eat a lot of processed, packaged and restaurant foods. Adding fruit, such as nectarines, to your diet is one way to boost your intake of this nutrient, which keeps your stomach, intestines and colon working normally. A properly functioning digestive system helps you have regular bowel movements and decreases your chances of developing constipation or painful hemorrhoids. Fiber can reduce your cholesterol, too, which lowers your risk of having a heart attack. A fiber-rich diet might cut your risk of certain types of cancer, as well, according to MayoClinic.com.

Additional Nutrients

Nectarines contain a good amount of vitamin E, an antioxidant that protects your cells from environmental damage, as well as damage that occurs as part of the aging process. A small nectarine contains 0.99 milligrams of vitamin E, which is about 7 percent of the 15 milligrams you should aim for each day. A medium-sized nectarine supplies 1.09 milligrams of vitamin E, and a large nectarine delivers 1.2 milligrams. Nectarines supply a small dose of vitamin A, a nutrient necessary for healthy eyes and the formation of white blood cells. A large nectarine contains 27 micrograms of vitamin A, which is 3 percent of the 900 micrograms men need each day and 4 percent of the 700 micrograms women need. A medium-sized nectarine contains 24 micrograms of vitamin A and a small nectarine supplies 22 micrograms. Nectarines supply small doses of iron and vitamin K, too.

Tips

Slice a nectarine over a bowl of breakfast cereal, or sprinkle slices with cinnamon or nutmeg as a tasty snack. Make a nutritious dessert by topping nectarine slices with low-fat plain yogurt and a sprinkle of ground cinnamon or cloves. Top grilled pork chops or fish with fresh nectarine cubes or add them to a spinach salad and top the salad with crumbled feta cheese. Puree fresh, peeled nectarines into a smoothie or garnish a margarita with a nectarine slice.

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About the Author

Sara Ipatenco has taught writing, health and nutrition. She started writing in 2007 and has been published in Teaching Tolerance magazine. Ipatenco holds a bachelor's degree and a master's degree in education, both from the University of Denver.

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